Dumbbell Pullover
- Músculo objetivo
- Pectoralis Major Sternal Head
- Músculos sinergistas
- Deltoid Posterior, Latissimus Dorsi, Teres Major, Triceps Brachii
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Chest
- Tipo
- Strength
The dumbbell pullover is a single-dumbbell strength exercise that primarily targets the chest (pectoralis major, sternal head), with strong assistance from the lats, teres major, rear delts, and triceps. Performed lying across or along a bench, it stretches and loads the chest and upper back through a large arc, making it a useful upper-body builder for expanding your working range of motion.
Cómo hacer el Dumbbell Pullover
- 1Set a single dumbbell on end at the head of a flat bench, then lie back so your shoulders are supported and your head is near the edge.
- 2Plant your feet firmly on the floor and brace your core, keeping a slight, natural arch in your lower back.
- 3Cup one end of the dumbbell with both hands, fingers flat against the inner plate, and press it up over your chest with your arms nearly straight.
- 4Keeping a soft, fixed bend in your elbows, lower the dumbbell back and over your head in a wide arc until you feel a stretch across your chest and lats.
- 5Stop when your upper arms are roughly in line with your torso, without letting your lower back overarch.
- 6Pull the dumbbell back over your chest along the same arc, squeezing your chest and lats as you return to the start.
- 7Complete your reps with control, then lower the dumbbell to your chest and set it down safely.
Consejos de técnica
- Keep the bend in your elbows fixed throughout — the movement should pivot at the shoulders, not the elbows.
- Lower the dumbbell only as far as your shoulder mobility allows without the lower back arching off the bench.
- Move slowly through the stretched bottom position to keep tension on the chest and lats and protect the shoulders.
- Use a manageable weight you can control overhead, and have a partner hand you the dumbbell when you go heavy.
Errores comunes
- Bending and straightening the elbows to heave the weight, which turns the lift into a triceps extension and loses chest and lat tension.
- Dropping the dumbbell too far behind the head, which overstretches the shoulder joint and risks injury.
- Letting the lower back overarch and the ribs flare to reach deeper, which shifts strain to the spine.
- Using a weight so heavy you lose control overhead, where a slip can drop the dumbbell on your face or neck.
Preguntas frecuentes
What muscles does the dumbbell pullover work?
It primarily works the chest (pectoralis major, sternal head), with the lats, teres major, rear deltoids, and triceps assisting as synergists through the overhead arc.
Is the dumbbell pullover a chest or back exercise?
It trains both. The chest is the primary mover, but the lats and teres major work hard through the stretch, so it bridges chest and upper-back training depending on how you cue the pull.
How far back should I lower the dumbbell?
Lower it until your upper arms are roughly in line with your torso and you feel a stretch across the chest and lats. Don't go past your comfortable shoulder range, and keep your lower back from arching up.
Is the dumbbell pullover good for beginners?
Yes, with a light dumbbell. Start light to learn the fixed-elbow arc and protect your shoulders, then add weight once the movement feels controlled overhead.
How many sets and reps should I do?
For muscle growth, 3–4 sets of 10–15 controlled reps work well. Keep the weight light enough to stay in control through the stretched bottom position.
